Maintain Don’t Gain This Holiday Season
You have probably heard all sorts of “facts” about weight gain over the holidays. What is the truth? Is there a typical weight gain that happens between Halloween and New Year’s? Truth be told it is a lot less dramatic than you might think. The average weight gain is between 1 and 2 lbs. over the holiday season. Some will gain none, some will gain more, and some lose weight. This does not sound so bad. Enjoy the treats and run the risk of an average weight gain of 1 to 2 lbs. Do you plan to relax and let yourself gain a few pounds over this holiday season? Should you worry about a small weight gain?
The short answer is yes, we should not be too cavalier about a little holiday weight gain because the overwhelming majority of people who have this yearly holiday weight gain do not lose the 1 to 2 lbs. The weight stays with them. There may be a loss of weight following the holidays but it is not sustained. From age 30 to 50 this can be a 20 to 40 lbs. weight gain. So yes, while indulging in a few treats during the holiday season does not sound “bad” in the short term. In the long term- it is not good. This is not added lean muscle mass it is 20 to 40 lbs. of inflammation-promoting stored body fat. UGH.
Do you have a game plan for this coming season? Any compelling desire to not have 1 to 2 lbs. extra on you as you start 2024? If you do, here is my curated list of practical steps you can take to avoid the holiday gain.
- Do not skip meals. Thinking that will “save calories” for an evening event will backfire.
- Make your first meal of the day high protein, high fiber and delicious. Examples- 2 eggs in the window and a piece of fruit. Melt 1 tsp of butter or use olive oil in a non-stick pan. Put 2 pieces of rock star bread such as One Mighty mill into the pan and cut out a circle in the middle of each slice with a cookie cutter or a glass jar. Crack 1 grass fed egg into each hole. Cook till preferred done. Serve with some berries or other fruit if you wish.
- Avoid going to events hungry, have a snack of nuts, or a plain whole milk yogurt and fruit or a few whole grain crackers and some cheese or peanut butter. Pre game for success.
- Scope out the offerings before you pick up a plate. Make a conscious decision of what you are going to put on your plate. Look for veggies, dips, salads for “bulky”, low energy(calorie) foods”
- Set some rules around “treats”. Examples- no store bought treats in the office or sugary treats can only happen when you have eaten foods that are high in protein and/or health fat first- dessert with dinner. Determine a plan for treats such as sweet treats on Wednesday or Saturday. Or.. no sweet eating alone- helps to avoid the sneaky stuff.
- Keep your exercise routine even if your workout is shorter.
- No naked carbs- pair all carbs with protein and/or healthy fats.
- Put a kitchen tablespoon or teaspoon into the sharing dishes to avoid taking more than you really want/need.
- Wait 20 minutes before having seconds. Tell yourself ” Yes, I can have some more, but, I need to wait 20 minutes”.
- Avoid becoming sleep deprived. Figure out a way to make up for sleep loss due to late night festivities such as naps or early nights. Over tired leads to overeating.
If you want any more help, reach out. I am happy to coach you to ease into 2024 with no extra weight and perhaps a new perspective on managing holiday eating.
Early Seasons Greetings
Kim
